WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: 200m 20 yards 40 yards 60 yards 100 yards 300 shuttle *record fastest times [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 30/20lbs *be sure [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @40 5 @50 5 @60: 10 min emom of 8 reps [...]
Warm-up: 2 Sets 10/10PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building sprints: 100 yards: gradually run [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Power Snatch from Blocks + OHS (knee level): 5x3 Weighted Plyo Push up: 4x8: 6/4” Recovery: Shoulders [...]
WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @40 5 @50 5 @ 60: 10min emom of 8reps @ [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is an active rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders
Today is an active rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Power Snatch: 20min emom: Build to 1RM Recovery: Shoulders and Hamstrings
